Multi-joint exercises that engage both the biceps and triceps add a significant amount to the overall workload these muscles experience during a workout.

When the total amount of work done for the biceps and triceps is the same, doing one exercise per muscle group produces the same muscle growth as doing multiple exercises over eight weeks.

The amount of work done by compound exercises like squats or deadlifts on specific muscles can be calculated as a fraction of the total exercise volume in a workout.

Exercises like bench presses and pull-downs add a large portion of the overall workload for the muscles in the arms during strength training.

Compound exercises, such as bench presses or pull-ups, do not activate the long head of the triceps as much as isolation exercises, and they do not create as much muscle tension throughout the full movement range of the biceps and triceps.

If you're someone who regularly lifts weights, doing more triceps exercises each week might help your triceps muscles get a little bigger—but only a little, and not as much as it helps your biceps.